Push
Push-Up
What it works
Mainly: Chest, Triceps. Also: Front delts, Core.
Setup
Hands slightly wider than shoulders, body in a straight line from head to heels.
How it goes
Lower until the chest is just off the floor, elbows at about 45 degrees, then press up without letting the hips sag.
Two things people get wrong
- Hips dropping or piking up.
- Half reps. If full reps are too hard, do them from your knees or with your hands on a bench.
If the kit’s busy
Hands elevated on a bench — raise the surface until you can do full reps.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.